10 At-Home Weight Loss Tips

By Holly / November 18, 2015

Losing weight doesn’t have to be incredibly confusing. It’s all about educating yourself so you understand that simple lifestyle changes can produce significant results! Here are 10 simple steps that you can implement to start your own lifestyle change!

1. Stable Sleep

Getting 6.5-8.5 hours of sleep a night is helpful for processing memories, brain health and keeping our immune system operating at full capacity (Bryant et al 2004). It has also been shown to be associated with a lower body fat and healthier weight (Bailey et al 2013).

2. Limit TV Time

If you are spending too much time on the TV, phone, tablet, or computer then it’s time to cut the cord. Only allowing yourself to watch a minimal amount of TV a day will provide you with a ton of free time to improve your life. Cutting out 30 minutes of TV a day can give you time for a quick workout. You can get an incredible workout in under 20 minutes!

3. Walk

This is a lifestyle change - like taking the stairs instead of the elevator. A simple step-based walking regime can induce weight loss - the more you walk the more you lose. Not only that, it was demonstrated that significant weight loss can be achieved. This was accomplished with brisk walking for 40 minutes, 4 times a week (Gappmaier et al 2006). Walk your way to a smaller wardrobe!

4. Hot Peppers

The secret is the capsaicin in the peppers that helps ramp up your metabolism (Bowden 2007)! A 2003 study, by Lejeune and his team found that during weight maintenance, capsaicin was significantly effective at oxidizing stored fat! Bring on the hot sauce!

5. Cut Sugary Beverages

Simply cutting our sugary drinks like soda, energy drinks…etc. you will save yourself from consuming a ton of empty calories which have been linked to obesity (Malik 2006). The same goes for alcohol, there’s a lot of sugar and empty calories in a twelve pack!

6. Use a Smaller Plate

A bigger plate means that you have to consume a bigger portion – seriously! A study found that larger packaging and dish size can lead to over eating (Wansink & Kim 2005). This was even if the food didn’t taste good – think about if it did taste good?

7. Divide Your Plate

Looking for an easy way to remember what to eat? Author Jonathan Bailor recommends to divide your: 50% non-starchy vegetables, 30% nutrient dense protein, and 20% fruits and whole-food fats. The main point is that half of your plate needs to be veggies! Eat so many veggies that you are too full for dessert!

8. More Fiber and Water

Eating more fiber dense foods and drinking more water can satiate your appetite. When it comes to water, take your body weight and divide by two and drink that many ounces of water a day (Bowden 2007). The health benefits of consuming more fiber are far reaching; it can help lower your blood pressure and cholesterol levels (Anderson et al 2009). It is recommended that you consume 14 grams of fiber per 1000 kcal consumed per day!

9. Morning Routine

If you’ve implemented the first eight tips then this one should be easy. Since you are waking up on time, you may have time for a little exercise! It’s as simple as picking a bodyweight exercise and performing it until failure. On the first morning do 50 squats, the next morning try to do 55, the next morning try to do 60…etc. This may sound minuscule, but it will help you burn extra calories and only takes a few minutes.

10. Commit

Finally, commit that you will try to implement at least three of these tips today. Write them down and keep it in your pocket. This could be the step that holds you accountable to make a change and take a step towards achieving the results you deserve. Commit and see what happens!

Citations

Anderson JW, Baird P, Davis Jr RH, Ferreri S, Knudtson M, Koraym A, Waters V, & Williams CL (2009) Health benefits of dietary fiber. Nutr Reviews 67:188-205.

Bowden J (2007) The 150 healthiest foods on Earth. Fair Winds Press, Beverly MA.

Bryant A, Trinder J, Curtis N (2004) Sick and tired: does sleep have a vital role in the immune system? Nature Reviews Immunology 4: 457-467.

Bailey BW, Allen MD, LeCheminant JD, Tucker LA, Errico WK, Christensen WF, Hill MD (2013) Objectively measured sleep patterns in young adult women and the relationship to adiposity. American Journal of Health Promotion: 131107080257006 DOI: 10.4278/ajhp.121012-QUAN-500.

Gappmaier E, Lake W, Nelson AG, Fisher AG (2006) Aerobic exercises in water versus walking on land: effects on indices of fat reduction and weight loss of obese women. The Journal of Sports Medicine and Physical Fitness 46:564-569.

Lejeune MPGM, Kovacs EMR, Westerterp-Plantenga MS (2003) Effect of capsaicin on substrate oxidation and weight maintenance after modest body-weight loss in human subjects. British Journal of Nutrition 90:651-659.

Malik VS, Schulze MB, Hu FB (2006) Intake of sugar-sweetened beverages and weight gain: a systematic review. American Journal of Clinical Nutrition 84:274-288.

Wansink B, Kim J (2005) Bad popcorn in big buckets: portion size can influence intake as much as taste. Journal of Nutrition Education and Behavior 37:242-245.

Author Bio

Josh (M.S., PT) is the founder and editor of DIY Active: “Fit.Food.Life.” He strives to combine the latest science with fitness to help everyone exercise smarter from the comforts of their own homes!



About the author

Holly

Thank you for reading my article! I am Holly Nunan, a mother of three daughters aged four, six and eight. I'm an Exercise Physiologist with a passion for exercise, fitness, raising healthy children and natural and alternative remedies. I have a simple mission to help each reader that comes to our website to take away one new piece of healthy information that they can immediately apply to their life. If I've helped you find that today, it's mission accomplished!